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By: Mark Masavage
Metcon 3 rds For Time (25min Time Cap) 12 x Burpee Pull-Ups 12 x Clusters (135/95) 25 cal AB A cluster is a squat clean into a thruster.
REST DAY Everybody needs a day of rest. Enjoy it!
Sport Basketball
Metcon E2MOM for 20 minutes 4 x 50ft Shuttle Runs AMRAP for the remaining time 7 Kettle Bell Squats (35/25) 7 Kettle Bell Floor Press 100ft Kettle Bell Farmer Carry
Metcon Death By Cardio (EMOM 35 Rds 1:00 work : 15 second transition) male: 12 – 13 – 14 – 15 – 16 calfemale: 10 – 11 – 12 – 13 – 14 cal Air Runner C2 Bike C2 Rower Rest C2 Ski Erg Assault Bike Rest
Metcon 20 min AMRAP 5 x Deadlift 5 x Hang Power Clean 5 x Front Squat 5 x Push Press 5 x Back Squat
Metcon For Time (25min Time Cap) 8 min AMRAP 50ft Max Load Med-Ball Bear Hug Carry 4 rounds 500m Row 50 push-ups
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